CrossFit 8.3.15

CFPC – CrossFit


Warm-up (No Measure)

12 min warm-up “AMRAP” (70% speed, focus on quality movement and ROM)


200m Row

10 Push-ups

10 Ring rows

5 PVC Pass throughs

5 PVC Overhead Squats

:30 sec plank hold (forearms)


(No Measure)

*WEEK 2 of 6*

15 min to complete work at your skill level:

Level 1- “Unable to perform 1 unassisted Pull-up”

Complete: 3×8-12 Banded Pull-ups, reduce assistance if 12 reps completed

Accumulate 25 Ring rows

Accumulate 25 banded Face pulls

Level 2- “1 Strict Pull-up on command”

6 min EMOM- max set strict Pull-ups

30 Hollow rocks

Level 3- “5 strict Pull-ups on command”

6 min EMOM- 3 Strict Pull-ups

20 Kipping Pull-ups for time

Level 4- “8 Strict Pull-ups/15-20 Kipping”

4 min EMOM- :20 sec unbroken kipping pull-ups (aim for 18-22 reps/set)

30 Hollow rocks

L2: Strict Pull-ups (Record largest set completed in EMOM)

Max set pull-ups without a kip.

L3: Metcon (Time)

Level 3-

Record time for 20 kipping pull-ups

L4: Metcon (4 Rounds for reps)

Level 4-

Record reps completed each :20 sec round


a: Metcon (Calories)

5 Rounds:

1:00 min Max effort Row (calories)

Followed by: 5 Bench press @75-80%

Rest 2 min between rounds

Share a rower if necessary, try to stay as close to a 2 min rest as possible.

Score for metcon=total calories

Also, record bench press weight used.

b: Bench Press (For reference and recording purposes only.)

Previous PostNext Post